What is vitamin D?
Vitamin D is a fat-soluble vitamin that is important for the absorption of calcium from the intestine, in addition to mineralizing newly formed bone tissue. This means that vitamin D has important functions in the development and maintenance of the skeleton. It is formed when UVB rays hit the skin, and is converted to vitamin D.
The best sources of vitamin D
Sunlight is the most important source of vitamin D, as the skin produces the vitamin when exposed to sufficiently strong UV rays. If you expose your face and arms to the sun in the summer for ten minutes, your needs will be met. But these rays are only strong enough in the summer, as the sun is not strong enough from September to April. Therefore, you need to get enough vitamin D through your diet. Vitamin D is found in foods such as fish and dairy products. The most important sources of vitamin D through your diet are fatty fish such as mackerel, trout, salmon or herring. In addition, fish liver and fish roe are good sources, as well as margarine. You can also take a tablespoon of cod liver oil, as this covers the daily requirement for vitamin D.
But studies have shown that many people struggle to get enough vitamin D from their diet. And if you eat little salmon and dairy products in your diet, and don't take cod liver oil, then it is recommended to take vitamin D.
Signs of vitamin D deficiency
If you are unsure whether you have a vitamin D deficiency, you can look for the following symptoms:
- Fatigue
- Pain in muscles and joints
- Weakened strength in arms and legs
- Increased risk of osteoporosis
People with diseases such as Crohn's and celiac disease may have difficulty absorbing vitamin D in the intestine. Therefore, these people may need higher doses of vitamin D.
Vitamin D supplements
It may be a good idea to take vitamin D supplements from September to April. Adults up to 74 years of age need 10 micrograms of vitamin D daily. A good alternative may therefore be to buy supplements in tablet or drop form. It is not recommended to combine different vitamin D tablets, as the body may get too much.
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